Archive for November, 2009

Posted: November 30, 2009 in Uncategorized

Front squat 3-3-3-3-3 reps

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Compare to Sept. 15, 2009

Hero WOD: “Joshie”

Posted: November 29, 2009 in Uncategorized

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

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These are squat not power snatches.

Compare to Feb 21, 2009

3 Bars of Death

Posted: November 28, 2009 in Uncategorized

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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Compare to August 12, 2009

Posted: November 26, 2009 in Uncategorized

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

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This is terrible!

Posted: November 25, 2009 in Uncategorized

400 meter Walking lunge

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**Be prepared for severe DOMS with this WOD. It will hurt to sit in a cushioned chair!**

Posted: November 24, 2009 in Uncategorized

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Compare to Sept. 21, 2009

Posted: November 22, 2009 in Uncategorized

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

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Go Heavy!

Posted: November 20, 2009 in Uncategorized

Deadlift 1-1-1-1-1-1-1 reps

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“Elizabeth”

Posted: November 18, 2009 in Uncategorized

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Compare to April 30

“Fran”

Posted: November 17, 2009 in Uncategorized

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Compare to Oct. 11, 2009